The shoulder is a ball-and-socket joint that connects the upper arm bone to the shoulder blade. Four muscles attach to the bones of the shoulder joint, and these form the rotator cuff. Performing certain rotator cuff exercises can help prevent injury to this part of the body. Show
The rotator cuff has many functions. The muscles do the following:
The shoulder is the most mobile joint in the body. It is possible to misuse or overuse the joint, which makes it very easy to injure the rotator cuff and other parts of the shoulder. People can help prevent injuries by doing exercises to keep the rotator cuff muscles strong and flexible. Rotator cuff injuries
Most rotator cuff injuries are overuse injuries from repetitive overhead motions. People who are prone to rotator cuff injuries include athletes who play baseball or tennis and people with jobs, such as house painting or construction, that require repetitive overhead motions. Rotator cuff overuse often leads to rotator cuff impingement, which is the pinching of one of the rotator cuff tendons, or other soft tissue, that runs through the space between the upper arm bone, or humerus, and the shoulder blade, or scapula. Impingement can occur when muscle strain and other overuse injuries cause swelling in the shoulder joint, decreasing the space between these bones. People may sometimes tear one of the tendons or muscles in the rotator cuff, although this is less common than overuse injuries. Rotator cuff tears may be very painful, but most of the time, they will heal with rest and strengthening exercises. According to the American Academy of Orthopaedic Surgeons, following a conditioning program helps a person return to daily activities in addition to any sports and other recreational activities that they were participating in before the injury. Rotator cuff exercisesThe following rotator cuff exercises and stretches can help increase strength and flexibility. Arm reachShare on Pinterest To do an arm reach, a person should do the following:
Lying down external rotationA person can follow these steps to do this exercise:
PendulumThe pendulum exercise involves the steps below:
Crossover arm stretchShare on Pinterest The crossover arm stretch involves the steps below:
LawnmowerTo do a lawnmower pull, a person should:
Doorway stretchFollow the steps below to do this stretch:
Two arm wall stretchPeople can perform this stretch by doing the following:
When to see a doctorShare on PinterestA person who experiences ongoing pain or swelling of the shoulder should speak to a doctor. People who experience any of the following symptoms in the shoulder should make an appointment to see a doctor as they may have a rotator cuff injury:
For more severe rotator cuff injuries, a person may need emergency medical attention. It is essential to seek immediate medical care if any of the following symptoms occur:
Takeaway The rotator cuff is a group of four muscles in the shoulder. As the shoulder joint is so mobile and people use it so frequently, it is very easy to injure the rotator cuff. People who find themselves with rotator cuff injuries or pain may want to use the simple exercises above to strengthen this part of the body and increase its flexibility. Can physical therapy heal a torn rotator cuff?While physical therapy itself cannot heal a torn rotator cuff tendon, it does strengthen the shoulder muscles and restoring shoulder mechanics. By strengthening all the surrounding muscles, therapy can help compensate for the damaged tendons and improve the mechanics of the shoulder joint.
What is the best treatment for rotator cuff injury?Conservative treatments — such as rest, ice and physical therapy — sometimes are all that's needed to recover from a rotator cuff injury. If your injury is severe, you might need surgery.
How soon after rotator cuff injury should you start physical therapy?Most patients start physical therapy after a rotator cuff repair within a few weeks. In the beginning, your shoulder will be sore, so it's best to keep up with your pain medication as prescribed by your surgeon.
What kind of physical therapy is used for rotator cuff?Generally, your rotator cuff rehab will start with gentle range of motion exercises. This can be accomplished by using your arms to lift a wand or cane overhead. Shoulder pulleys may improve shoulder range of motion and flexibility. Isometric exercises for your rotator cuff muscles may then be started.
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